Despite being branded as the evil villain in our food, carbohydrates are vital for a healthy functioning body. However, not all carbohydrates are created equal. Accredited nutritionist and exercise physiologist Caitlin Reid debunks four myths about carbohydrates.
Myth one: All carbohydrates are bad
All carbohydrates are not created equal, with some being better than others. We can reap health benefits from carbohydrates by choosing ones with a low glycemic index (GI) such as wholegrain bread, legumes, apples and bananas. These carbohydrates get digested and absorbed by the body slowly, helping to control blood sugar levels and maintain hunger levels between meals.
We can minimise the health risk of bad carbohydrates (high GI carbohydrates that are rapidly absorbed and cause a spike in blood sugar levels) by reducing the amount of refined and processed carbohydrates such as white bread and jasmine rice we eat.
Myth two: Carbohydrates make you fat
Despite being portrayed as the evil nutrient in many fad diets, carbohydrates do not make you fat. The reason low-carbohydrate diets may help with weight loss is because you are eating less kilojoules.
If you avoid all the tasty foods that contain carbohydrates, you’re not left with a huge range to choose from. Carbohydrates shouldn’t be excluded from your diet when trying to lose weight (or at any time). Instead, focus on your portion sizes. A serve of pasta for instance is one cup of cooked pasta, not a large bowl full.
Myth three: Carbohydrates and protein shouldn’t be eaten together
This myth implies that carbohydrates and proteins cannot be eaten together. Fortunately for us this isn’t the case. Imagine how much chaos we would be in if we couldn’t eat these two nutrients together.
Many staples in our diet such as bread, milk, yoghurt and legumes provide a tasty combination of carbohydrates and protein. Your body can handle any combination of nutrients.
Myth four: Carbohydrates are just empty kilojoules
While refined carbohydrates are often low in fibre and high in fat or sugar, smart carbohydrates such as wholegrains are extremely nutritious. They contain fibre that keeps us feeling fuller for longer as well as maintaining bowel health.
Smart carbohydrates are also rich in B vitamins, vitamin E, iron, zinc, magnesium, selenium and antioxidants, and are low in fat. These carbohydrates provide our body with a wealth of nutrition.
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